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Provo City Half Marathon

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Location:

South Weber,UT,

Member Since:

May 09, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Personal Records:

800 Meters 1:50.14 (Track-BYU)

1500 Meters 3:42.07 (Track-Stanford) Likely the best race of my life; converts to a 3:59.85 Mile

5000 Meters 14:20 (Track-Stanford)

8000 Meters 23:53 (Cross Country-Pre Nationals Iowa)

10000 Meters 29:57 (Track-Stanford)

Half Marathon (Mesa-Phoenix Half) 1:05:11

Marathon (St George) 2:16:09

Short-Term Running Goals:

2017 Races:

Mesa-Phoenix Half - 3rd Place 1:05:11 PR

Ogden WRC 10-Miler - 1st Place 55:46

Provo City Half - 1st Place 1:06:33

Ogden Marathon - 2nd Place 2:25:46

Long-Term Running Goals:

My main goal is just to stay healthy.  I was injured every year in my college career except for one.  I would like to reverse that trend and always stay injury-free.

 

Personal:

I am a family man.  I am married to my beautiful wife Amy (who also ran at Weber and is quite the runner).  We have four beautiful daughters named Evelyn (6 years old), Hannah (4 year old), Nora (2 year old), and Iris (5 months).

Twitter handle: @RunnerRiley7

Instagram RunnerRiley7

I am supported by Brooks

I am a Generation Ucan elite athlete

Miles:This week: 0.00 Month: 0.00 Year: 1810.85
Salomon Pro Wings 2 Lifetime Miles: 161.10
Brooks PureCadence 5 Lifetime Miles: 101.85
Brooks Adrenaline 17 Lifetime Miles: 161.85
Brooks Transcend 4 Lifetime Miles: 219.45
Brooks Ravenna 8 Lifetime Miles: 225.10
Brooks PureCadence 6 Lifetime Miles: 188.10
Brooks Launch 4 Lifetime Miles: 107.50
Brooks Glycerin 14 Lifetime Miles: 101.47
Brooks Hyperion Lifetime Miles: 92.13
Brooks Caldera Lifetime Miles: 31.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
222.7534.2020.853.70281.50
Brooks Adrenaline 17 Miles: 21.40Brooks Transcend 4 Miles: 44.50Brooks Ravenna 8 Miles: 51.90Brooks PureCadence 6 Miles: 37.40Brooks Launch 4 Miles: 7.00Brooks Hyperion Miles: 40.10Brooks PureCadence 5 Miles: 21.60Salomon Pro Wings 2 Miles: 45.95Brooks Glycerin 14 Miles: 19.25
Weight: 153.14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: 12.6 miles on Monroe your boat with Dave, Ben, Jared, Matt, and Tim, avg pace 7:13/mile.

PM: 5.4 miles around South Weber with some laps at Central Park on the grass, avg pace 7:10/mile. Lower left calf/achilles flared up on the run a bit.

Brooks Adrenaline 17 Miles: 5.40Brooks Transcend 4 Miles: 12.60
Weight: 151.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.000.000.008.55

AM: 30 minutes walking on the treadmill at 9% incline, because my calf was too sore to run on.

PM: 8.55 miles easy with Dave on the Centennial Trail into Riverdale and back from Uintah trailhead, avg pace 6:55/mile. Amy massaged my calf and I took some ibuprofen and it felt better this afternoon.

Brooks Ravenna 8 Miles: 8.55
Weight: 151.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

AM: 11.2 miles easy with Dave, Ben, and Jared on Rail, Layton Parkway, Bambergery, Canal run, avg pace 7:11/mile.

PM: 4 miles on the tready, avg pace 7:41/mile.

Brooks Adrenaline 17 Miles: 4.00Brooks PureCadence 6 Miles: 11.20
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

10.1 miles easy with Ben, Dave, and Jared, avg pace 7:25/mile. We ran in South Ogden along Combe and some laps down in Nature Park.

Brooks Transcend 4 Miles: 10.10
Weight: 151.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy from Smith's through stadium to Gibs and out onto the canal trail and back, with Ben, Dave, Jason, Tim, and Matt, avg pace 7:57/mile.

Brooks Ravenna 8 Miles: 8.00
Weight: 153.00
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Race: Provo City Half Marathon (13.109 Miles) 01:06:34, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.0013.100.0015.30

PROVO CITY HALF MARATHON

I got up early and headed down to Provo to run the race. On my warm up my left, lower calf/achilles flared up again and really hurt coming downhill on the warmup. It hurt enough that I stopped and walked. I was very worried I wouldn't be able to race. I sat on a rock and worked/massaged the calf for about ten minutes, and then walked down and changed my shoes and dropped my bag off. Once the race started, I felt no pain at all. So, I guess I just need to really focus on keeping the muscles loose to avoid the pain I've been having this week.

The race was pretty uneventful. I was out in front and Justin Park just behind me. It stayed that way for both of us throughout the race. It was good to see Justin, he's a good man and a great runner.

I went quite easy/conservative the first two steep downhill miles and then got to work. I was probably too fast on miles 3-8, and slowed down quite a bit the last five miles as a result. I won the race in 1:06:34, the joy of winning still somewhat swallowed up in last week's failure.

After the race my stomach was killing me! I felt really sick, which I did not feel at all during the race. I felt too sick to cool down. This lasted for about five hours after the race! Not fun.

Splits: 5:04, 4:59, 5:03, 4:56, 4:50, 4:57, 5:10, 4:58, 5:09, 5:10, 5:21, 5:16, 5:19 and 4:56 pace for last bit.

Brooks Launch 4 Miles: 2.20Brooks Hyperion Miles: 13.10
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.400.000.000.0017.40

AM: 12.4 miles easy in Clinton with Dave, Ben, Bryant, and Jason, avg pace 7:17/mile.

PM: 5 miles easy on the tready, watching "Last Kingdom" Season 2 on Netflix, avg pace 7:48/mile.

Brooks Adrenaline 17 Miles: 5.00Brooks Transcend 4 Miles: 12.40
Weight: 153.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

8.6 miles easy on the tready, avg pace 7:47/mile.

Brooks Ravenna 8 Miles: 8.60
Weight: 153.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy with Dave in Ogden, avg pace 6:53/mile. I felt pretty decent this morning.

Brooks PureCadence 6 Miles: 12.00
Weight: 154.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy with Ben in Ogden, from Kneaders up to 29th TH, along BST to Rainbow, and back on parkway, avg pace 7:59/mile. Take that 8-min guy!

Brooks Ravenna 8 Miles: 10.00
Weight: 153.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.306.000.000.0011.30

Marathon pace effort for six miles in the middle of an 11.3-mile run, avg pace for the whole run, 6:31/mile. Pace for the tempo, downhill, 5:15/mile.

Brooks PureCadence 5 Miles: 11.30
Weight: 154.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.000.000.009.90

9.9 miles on the Indian Trail and BST, avg pace 8:04/mile with almost 2k of elevation gain.

Salomon Pro Wings 2 Miles: 9.90
Weight: 152.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.400.000.000.009.40

9.4 miles easy in Clearfield/Layton with Ben, Dave, Jason, and Jared avg pace 7:25/mile.

Brooks Transcend 4 Miles: 9.40
Weight: 152.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow miles in the tready, avg pace 7:59/mile. I can't run very fast at all on the treadmill in the mornings. It's always substantially slower than had I gone outside.

Brooks Adrenaline 17 Miles: 7.00
Weight: 153.80
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.252.000.000.008.25

8.25 miles on the ORP with Ben, Dave, Ken, and Wolpert, avg pace 6:53/mile. Two miles at MP in middle at 5:26/mile. It snowed!!!!

Brooks Ravenna 8 Miles: 8.25
Weight: 154.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

4.8 miles easy in Central Ogden with Ben and Jared, avg pace 7:49/mile. It was a whopping 28 Degrees this morning, so pretty much typical May weather!

Brooks Launch 4 Miles: 4.80
Weight: 153.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy from Smith's, avg pace 7:02/mile. Picked up a dozen bagels at Einstein's after for today to carb up for tomorrow's marathon.

Brooks Glycerin 14 Miles: 3.00
Weight: 152.40
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Race: Ogden Marathon (26.219 Miles) 02:25:46, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.8026.200.000.0027.00

OGDEN MARATHON

I didn't train at all for this race. I haven't done a long run of 20 miles since October! I didn't do any long tempos or marathon pace training. I also didn't do any downhill training. But this is my hometown race and I really enjoy it and I had the free VIP entry from winning last year. So I figured I'd try to hit the podium and collect some circuit points. Ben, Bryant, and I ran the first half together in 1:13:10. At that point Bryant surged, wanting a huge negative split to attempt the course record, and Ben slowed down a bit. I kept chugging away at roughly the same pace. With my lack of marathon prep I was too scared to try anything faster, not wanting another miserable Ogden finish. I ended up with a slight negative split and finished about 80 seconds back of Bryant for 2nd place in 2:25:46. So second half in roughly 1:12:36. I felt decent the whole way. Cardio-wise the pace was a walk in the park, but the legs didn't have the full strength needed to really get after the pace. Overall, I am pleased with the result. Once I get some marathon training in, I'll be cruising this fall.

Brooks Hyperion Miles: 27.00
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4.5 miles hiking up the Indian Trail with Ken and Ben with 1,400 feet of gain. Legs feel pretty dang good actually.

Salomon Pro Wings 2 Miles: 4.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5 miles with Dave from Uintah Trailhead up BST to South Ogden, Nature Park, down Toll, and along Centennial Trail a bit, avg pace 7:03/mile.

Brooks Ravenna 8 Miles: 8.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

4.9 mile hike up Beus Canyon with Ken and Ben, gained over 2,000 feet.

Salomon Pro Wings 2 Miles: 4.90
Weight: 152.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles easy with Dave and Jared in light rain, avg pace 7:14/mile.

Brooks Glycerin 14 Miles: 10.25
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

10.25 miles on the Indian Trail over and back from Rainbow to Ogden Canyon with Bret and Dave, avg pace 9:58/mile with 3,500 feet of elevation gain. I pushed the Ogden Canyon to Hut climb and bettered my Strava CR by 2:30.

Salomon Pro Wings 2 Miles: 10.25
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.004.000.0010.30

AM: 10.3 miles from my house with 4-mile tempo down South Weber Drive, overall run pace 6:16/mile. For the tempo I ran 4:53, 5:03, 4:56, 4:49 and felt good, strong. It's been over a month since I've felt "normal", so this was a good sign.

PM: 3.7 mile hike with my family and Denver from Ogden Canyon up the Indian Trail. Evelyn is an aerobic giant for her age. She handled the trail like a boss. Hannah did well too for a 4-year old, but needed some "carrying" from time to time from uncle Denver. I carried Nora on my back and Amy carried Iris in the baby swaddler. A lot of fun.

Salomon Pro Wings 2 Miles: 3.70Brooks PureCadence 5 Miles: 10.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

12.7 miles with a massive crew (Dave, Jason, Bret, Taylor, Moss, Jared, Albert, and Matt) up to Sardine Peak and Ogden Canyon Overlook, avg pace 7:56/mile and 2,250 elevation gain. So much fun!

Salomon Pro Wings 2 Miles: 12.70
Weight: 154.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

AM: 5.5 miles easy on the treadmill, I planned on more but the kids woke up and diapers needed changing and babies needed feeding etc. Hopefully more running this afternoon.

PM: 6 miles after work, avg pace 6:37/mile.

Brooks Glycerin 14 Miles: 6.00
Weight: 154.40
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.003.753.7014.20

WORKOUT: 20-MIN TEMPO, 4x3:00, 4x1:30

I met Ben, Dave, Jared, and Ken at Ken's office. We warmed up to Beus TH and then I ran my workout. 5 minutes rest between each phases of the workout and one to one rest in between the timed reps. I hit 5:07/mile on the tempo, 4:52/mile on the 3:00s, and 4:52/mile on the 1:30s. The route was rolling net downhill.

Brooks PureCadence 6 Miles: 14.20
Weight: 153.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
222.7534.2020.853.70281.50
Brooks Adrenaline 17 Miles: 21.40Brooks Transcend 4 Miles: 44.50Brooks Ravenna 8 Miles: 51.90Brooks PureCadence 6 Miles: 37.40Brooks Launch 4 Miles: 7.00Brooks Hyperion Miles: 40.10Brooks PureCadence 5 Miles: 21.60Salomon Pro Wings 2 Miles: 45.95Brooks Glycerin 14 Miles: 19.25
Weight: 153.14
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